The Ultimate Workout Routine for Men

A good strength training program is crucial for developing your finest body. It’s crucial to increase training volume (in the form of reps, sets, and weight) as you go, whether you’re trying to alter your physique or just step up your training.

In general, beginners often have less than a year of lifting experience, intermediates have at least one year, and advanced trainees have at least two years.

Remember that you shouldn’t try advanced exercises until you have the necessary strength training background.

This article examines a number of effective workout plans for men of different experience levels in order to maximise strength and muscular growth while maintaining proper recuperation.

Read Also: 5 day workout plan for women to get strong & toned

Workout Routine for Men: Beginner

We’ll start with an exercise that is most appropriate for those who are brand-new to the fitness industry. Therefore, you may classify this as a beginner-level workout for men.

Day 1

  • Barbell bench press for the chest; aim for 4 sets of 8 reps.
  • Lat-pulldowns for the back: aim for 4 sets of 10 repetitions.
  • Workout for the shoulders: target 4 sets of 10 reps of the seated dumbbell press.
  • Workout for the legs: 4 sets of 10 reps of leg extensions.
  • Barbell bicep curls as part of a biceps workout are the main exercise.
  • Workout for the triceps: 3 sets of 15 reps of triceps rope pushdowns

 

Day 2

  • Leg Press Machine Workout: Aim for 4 sets of 8 repetitions.
  • Workout for the triceps: overhead bar extensions, three sets of 20 repetitions.
  • Exercise for the biceps: EZ Bar Curls, 4 sets of 10 reps.
  • Machine for chest exercise Target four sets of 10 reps on the chest press.
  • T-Bar Rows for the back; aim for 4 sets of 10 reps.
  • Workout for the shoulders: Perform three sets of 20 reps of lateral raises.

 

Day 3

  • Workout for the shoulders with EZ Bar Upright Rows; aim for 3 sets of 15 reps.
  • Close-Grip Pull downs for the back, aiming for 4 sets of 12 reps
  • Workout for the chest with the cable fly: 4 sets of 10 reps.
  • Workout for the legs: 3 sets of 10 reps each leg.
  • Workout for the triceps: three sets of 15 reps of skull crushers
  • Hammer curls for the biceps; 3 sets of 12 reps.

 

Workout Routine for Men: Intermediate to Advanced

If you’ve been working out at the gym for a while and are familiar with the different workout plans available for men, you should stick to this intermediate workout plan.

You could burn fat steadily and without placing too much stress on your body if you followed this exercise plan. The five-day split is intended to assist you in gaining significant muscle mass. One of the finest workout plans for intermediate to advanced for men.

Day 1

Chest Workout

  • Bench press with dumbbells: aim for three sets of 10, 10, and 8 repetitions (with weight added).
  • Attempt three sets of 10 repetitions on the inclined dumbbell bench press.
    Chest Dip: Aim for 3 sets of your maximum reps.

Triceps Workout

  • Target three sets of 8–10 reps for the skull crushers.
  • One-Arm Dumbbell Extension: Aim for three sets of ten repetitions.
  • Trench your triceps for three sets of 10 repetitions.

Shoulders Workout

  • Target 4 sets of 12 repetitions on the barbell front raise.
  • Target 4 sets of 15, 12, 8, and (by adding weight) 8 reps for the dumbbell lateral raise.

 

Day 2:

Biceps Workout

  • Standing barbell curls: 3 sets of 8–10 reps is the ideal number.
  • Target 3 sets of 10 reps for the preacher curl.
  • Target 3 sets of 10 reps for the incline dumbbell curl.

Back Workout

  • Wide Grip Pull Ups: Aim for 3 sets of your maximum reps.
  • Target 3 sets of 10 reps on the lat pulldown.
  • Target 3 sets of 10 reps on the straight-arm lat pulldown.
  • Target 3 sets of 10 repetitions on the machine reverse fly.
  • Target 3 sets of 8 to 10 reps on the upright row.

Day 3:

Calves Workout

  • Standing Calf Raise: Aim for 5 sets of 10, 8, 8, 6, or more reps.
  • Target 5 sets of 15 (light) reps while seated for this exercise.

Quads, Glutes and Hamstrings workout

  • Squat: aim for 4 sets of 10, 10, 8, and 8 reps.
  • Do 3 sets of 8 dumbbell lunges on each leg.
  • A 45° angle 3 sets of 12 repetitions on the leg press
  • Leg curls: 3 sets of 15 reps are your goal.
  • Attempt 3 sets of 15 reps of leg extensions.

Day 4: Rest

Keep the day free for relaxation and let your muscles build back up. You could use it to prepare for the upcoming training session.

Day 5:

Triceps Workout

  • Target 4 sets of 10, 10, 8, and 6 reps on the close-grip bench press.
  • 3 sets of 10 reps for lying dumbbell extensions are the goal.
  • Target 4 sets of 10 reps for your tricep kickback.

Shoulders Workout

  • Target 4 sets of 10, 10, 8, and 8 reps for the seated dumbbell press.
  • 3 sets of 12 reps are desired for the one-arm cable lateral raise.

Chest Workout

  • Target 3 sets of 10, 10, and 8 reps on the barbell bench press.
  • Target 3 sets of 10 reps for your dumbbell flys.
  • Target 3 sets of 10 reps for your cable crossovers.

Day 6

Biceps Workout

  • Target 4 sets of 8–10 reps for the cable curl.
  • Concentration Curl: 3 sets of 10 reps is the goal.
  • Target three sets of 10 reps for the reverse barbell curl.

Back Workout

  • Target 4 sets of 10 reps on the seated row.
  • Oblique Barbell Row: Aim for three sets of 10 repetitions.
  • Target three sets of 12 reps on the bent-over row.
  • McCoy Machine Upright Row – target 3 sets of 8-10 reps

Day 7

Leg Workout

  • Aim for 5 sets of 20-8 (pyramiding) reps for the front squat.
  • Leg extensions: attempt 5 sets of 10 repetitions.
  • Attempt 5 sets of 6 to 10 reps of hamstring curls.
  • Seated Calf Raise: Try to complete 5 sets of 6–10 repetitions.
  • Standing Calf Raise: Aim for 3 sets of 8 to 12 repetitions.

 

Conclusion

Maintaining your physical health is crucial, especially if you have a busy schedule. However, there is nothing wrong with increasing your gym training regimen even if you are a health enthusiast.

This article aims to provide you a thorough understanding of the fitness regimen for males. You can expect to notice results by sticking to these fitness regimens for men.

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